4 Week Dynamic Duo Circuit – Day 2 – Week 4

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Arun Kumar T, D.P.T, PN Coach
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4 week dynamic duo

Day 2: Strengthen and Tone – Lower Body & Core Focus

Welcome to Day 2 of our invigorating 4 Week Dynamic Duo Circuit, where we target the pillars of your strength – the lower body and core! Today, we hone in on sculpting your legs, improving your core stability, and enhancing your endurance. We have a curated selection of exercises that will not only challenge your muscles but also elevate your overall fitness game.

Our Day 2 routine includes a blend of dynamic and isometric exercises designed to work every angle of your lower half and core. You’ll be engaging in Seated Leg Extensions to kick off with some targeted quadriceps strengthening, followed by Toe Taps and Wall Sits that will set your leg muscles ablaze. To ensure your core isn’t left out, we’ve incorporated exercises like Knee Planks and Lying Leg Raises to carve out that midsection.

We’re not just about the burn; we’re also about the beat. Get your heart pumping with High Knees, a fantastic cardio move that doubles as a leg toner. Then, catch your breath with Toe Touches, a great way to stretch and strengthen your hamstrings. And let’s not forget those Wall PushUps – an upper body inclusion that ensures a full-body engagement.

Our interval-based circuit format is designed to maximize efficiency and results. You’ll spend 40 seconds on each exercise, pushing your limits and getting the most out of every movement. Then, you’ll have a brief 10-second rest before moving on to the next exercise. This rhythm will keep your heart rate up and your muscles engaged, ensuring you get the most out of your workout time.

Remember, consistency is key! As part of our 4 Week Dynamic Duo Circuit, each session builds upon the last, setting the foundation for a stronger, more resilient you. So, lace up, get set, and let’s dive into Day 2 with determination and grit. Your lower body and core are about to get the workout they’ve been craving!

 

Day 2 of 4 Week Dynamic Duo Circuit

Prior to commencing your workout, it's essential to incorporate a brief warm-up routine. Spend around 5 minutes either doing some brisk walking in place or strolling around your house.

This pre-workout warm-up helps prepare your body for exercise, increasing blood flow and flexibility to reduce the risk of injury and enhance overall performance.

4 Week Dynamic Duo Circuit

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Circuit 1-  Do the circuit 3 times

1) Seated Leg Extension for 40 Sec

Instructions: 

  • Sit on the leg extension machine with your back and hips firmly pressed against the seat.
  • Place your lower legs under the padded lever and adjust the lever to fit your thighs.
  • Grasp the handle in front of you and extend your legs out to the farthest point.
  • Pause at the farthest point and then slowly return to the starting position.
  • Repeat for the desired number of reps.
 

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Rest for 10 Sec

2) Toe Taps for 40 Sec

Instructions: 

  • Stand with your feet hip-width apart and arms at your sides.
  • Lift one foot off the ground and tap the toe of the opposite foot lightly on the ground.
  • Tap the toe of the opposite foot lightly on the ground 8 times quickly.
  • Switch feet and repeat the same steps.
  • Continue alternating feet, tapping the toe of the opposite foot 8 times quickly.
 

kkr

Rest for 10 Sec

3) Wall Sit for 40 Sec

Instructions: 

  • Stand with your back against a wall in a comfortable and upright position.
  • Slowly slide down the wall until your knees are bent at a 90-degree angle.
  • Make sure your feet are planted firmly on the floor in shoulder width apart.
  • Allow your arms to drop to your sides.
  • Hold this position for as long as you can.
  • When you can no longer maintain the position, slowly and calmly slide back up the wall and stand.
 

kkr

Rest for 10 Sec

Circuit 2-  Do the circuit 3 times

4) Knee Plank for 40 Sec

Instructions: 

  • Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
  • Keep your spine lengthened and your neck in line with your body.
  • Breathe deeply, focusing on your core and keeping your core muscles engaged.
  • Slowly shift your weight to one knee, and lift up the other knee.
  • Hold the position for 10-30 seconds.
  • Repeat on the other side.
 

kkr

Rest for 10 Sec

5) High Knees for 40 Sec

Instructions: 

  • Start in a standing position, feet together, arms at your sides
  • Raise your right knee high in front of you and quickly switch, bringing your left knee up
  • Continue alternating knees in a fast, running motion, pumping your arms in a backward and forward motion to help lift your legs
  • Continue raising your knees as high as possible with each step, keeping your back straight
  • Keep your head up and focus ahead
  • Complete 20 to 30 repetitions
 

kkr

Rest for 10 Sec

6) Lying Leg Raise for 40 Sec

Instructions: 

  • Lie flat on your back with your legs fully extended.
  • Place your hands by your sides, palms flat on the ground.
  • Engage your abdominal muscles and lift your legs off the ground a few inches.
  • Avoid raising your legs too high, as they should remain closer to the ground.
  • Pause for a few seconds in the raised position.
  • Slowly lower your legs back to the starting position.
  • Repeat the exercise for 10 to 15 repetitions.
  • Rest for a few seconds between sets.
 

kkr

Rest for 10 Sec

Circuit 3-  Do the circuit 3 times

7) Toe Touches for 40 Sec

Instructions: 

  • Stand with feet shoulder width apart.
  • Bend your knees to lower your upper body slightly.
  • Raise both arms up towards the ceiling.
  • Keeping your knees bent and your arms raised, reach forward with your fingertips towards your toes.
  • Raise your torso back up to the starting position.
  • Repeat the movement for desired number of repetitions.
 

kkr

Rest for 10 Sec

8) Wall PushUp for 40 Sec

Instructions: 

  • Stand with feet hips-width apart and place hands on the wall, slightly wider than shoulder-width apart.
  • Keep arms straight and walk your feet out a few feet from the wall.
  • Bend at the elbows until your face and chest is close to the wall.
  • Press back up to the starting position.
  • Do 8-12 repetitions.
 

kkr

Rest for 10 Sec

9) Knee Plank for 40 Sec

Instructions: 

  • Start by getting into a high-plank position, with your feet and hands spread wider than shoulder width apart.
  • Keep your spine lengthened and your neck in line with your body.
  • Breathe deeply, focusing on your core and keeping your core muscles engaged.
  • Slowly shift your weight to one knee, and lift up the other knee.
  • Hold the position for 10-30 seconds.
  • Repeat on the other side.
 

kkr

Rest for 10 Sec

Cool Down and Stretching

After completing your workout, it's crucial to follow up with an effective cool-down routine. Take a leisurely 5-minute walk around to gradually lower your heart rate and help your body recover. Alternatively, you can opt for static stretches to release muscle tension and improve flexibility.

This cool-down phase is essential for reducing post-workout soreness and promoting a sense of well-being, making it an important part of any exercise regimen.

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